July 28, 2014 Monday

Congratulations to Camille LeBlanc-Bazinet and Rich Froning Jr. for winning the 2014 CrossFit Games!!!

ANNOUNCEMENT: Wednesday and Thursday 6pm and 7pm classes will be relocated due us Hosting Dmitry Klokov's Weightlifting Seminar.  We will be programming an alternative WOD at Murry Park.


Front Squats


Do sets of 5 at 70% 1RM. sets of 3 at 80% 1RM, and sets of 1 at 90% 1RM


4 RFT 

25 Sit-ups

15 KBS (53/35)

20 Overhead Lunges with Kettlebell

Post WOD

4 x 15 Russian Twists